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Balancing Nutrients for Health: Essential Food Groups Guide

Learn about dairy, protein, and carbohydrates for optimal health. Discover low-fat and low-sugar options. Understand the impact of simple and complex sugars. Make informed choices for a balanced diet.

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Balancing Nutrients for Health: Essential Food Groups Guide

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  1. Dairy and alternative foods: milk, yoghurt and cheese • Needed to provide dietary source of calcium • Choose lower fat options • Choose lower sugar options e.g. diet yoghurts

  2. Beans, pulses, fish, eggs, meat and other protein foods • Emphasis on non-meat choices • Promote use of fish, include at least 1 serving oily fish each week • Reduce consumption of red meat, especially processed meat products

  3. Carbohydrates Simple or Complex Refined or Unrefined Sugary or Starchy

  4. Simple sugars/ sugary foods • Imagine glucose as lots of individual balls • It is easily digested and absorbed • It quickly causes the blood glucose level to rise

  5. Sugary Foods • Reduce intake of sugary foods • Use low sugar/sugar free alternatives • Time sugary foods so they are immediately after a meal…but Remember small portions only

  6. Low Sugar/Sugar Free Foods Diet pop, Sugar free cordial Sugar free jelly/ sugar free mousse Diet yoghurt/fromage frais Low sugar jams/ marmalades Artificial sweeteners Plain biscuits Beware: diabetic foods, low fat foods sugar-free sweets

  7. Carbohydrates/starchy foods: potatoes, bread, rice, pasta, cereals • Provide energy- glucose released more slowly • Include at each meal – aiming for 3 meals a day • To aim to have a similar size portion at similar time each day • Aim for the healthy portion plate

  8. Carbohydrates Imagine these as clusters of glucose - cemented together They are more difficult to break down and digest They slowly cause the blood glucose level to rise

  9. Carbohydrates Tighter clusters of glucose raise blood glucose more slowly These are complex carbohydrates: Granary bread and pitta bread Oats and unprocessed cereals New potatoes Pasta and basmati rice

  10. Carbohydrates Looser clusters of glucose will raise blood glucose more quickly: These are processed carbohydrates: white bread cornflakes mashed potatoes

  11. How we approach giving this information at a Structured Education group:

  12. Any Questions?

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